GYMNASTICS WORK

1 min on/off

min 1 – 35 DU + max effort T2BAR 

min 3 – 35 DU + max effort press ups

min 5 – 35 DU + max effort pullups 

min 7 – 35 DU + max hollow rocks

WOD

OMEM

1) 12 x heavy DB snatches ALT

2) 2 legless rope climbs 

3) 20/15 cals bike

4) 10 x burpee box jumps

5) 40 x second plank hold 

6) 25 x perfect air squats 

if more than 18. then row as well as bike